Top 10 Fertility Nutrition Foods to Eat When You’re Trying to Conceive
If you’re preparing your body for pregnancy and wondering what to eat, you’re in the right place.
As a Nutritional Therapy Practitioner and fertility awareness educator, I’ve worked with countless women who are trying to conceive—many of whom are overwhelmed by all the conflicting advice out there.
The truth? Fertility doesn’t start with supplements or ovulation apps—it starts with nourishment. Your hormones are literally built from the nutrients you eat. If you want healthy ovulation, balanced cervical mucus, and strong progesterone levels, it’s time to fuel your body with intention.
In this article, I’m sharing the top 10 fertility nutrition foods I recommend to my clients—and why they matter so much for preconception health.
1. Eggs
Eggs are one of the simplest and most powerful fertility foods. And the yolk is where the real magic is.
Yolks are rich in:
- Choline – supports fetal brain development
- B vitamins – crucial for energy and hormonal balance
- Healthy fats – essential for cervical mucus and hormone production
Eggs are also a complete protein, helping stabilize blood sugar and promote ovulation. Aim for pasture-raised when possible—they tend to be richer in all of the nutrients listed above.
2. Nose-to-Tail Eating (Especially Liver)
Organ meats are nature’s original prenatal. Just a few ounces of liver per week can give you:
- Preformed vitamin A
- Heme iron and B12
- Folate, choline, zinc, and copper
These nutrients are essential for egg quality, ovulation, and building nutrient reserves for baby. If liver isn’t your thing, try pâté, liverwurst, or mix it into ground meat. Nose-to-tail also means incorporating heart (rich in CoQ10) and connective-tissue cuts for added benefits.
3. Bone Broth
This is your fertility elixir. Bone broth is rich in:
- Glycine – vital for uterine lining and glutathione production
- Collagen – supports gut and skin health
- Minerals like magnesium, calcium, and phosphorus
Sip it daily, or use it as a base for soups, rice, or stews. It’s warm, comforting, and deeply nourishing.
4. Raw Milk or Full-Fat Dairy
Unless you’re sensitive to dairy, raw or full-fat options are excellent for fertility. They offer:
- Fat-soluble vitamins A, D, E, and K2
- Calcium to support your thyroid and bone health
- Natural enzymes and probiotics (in raw dairy)
Ditch low-fat dairy—it doesn’t have the fat your hormones need.
When sourcing raw milk, make sure you are getting it from a reputable source with pasture-raised cows that are milked in sanitary conditions.
You can find a raw milk provider by checking out this website directory: https://www.realmilk.com/raw-milk-finder/
5. Oysters
Oysters are a fertility superfood. Just 4–6 give you:
- Over 100% of your daily zinc needs
- Iodine, selenium, B12, and copper
Zinc is essential for egg quality, cervical mucus, and hormone regulation. Don’t like fresh oysters? Keep canned ones on hand for an easy snack.
6. Nose-to-Tail Red Meat
We need high-quality protein to support ovulation, blood building, and metabolism. Choose:
- Ground beef with added liver
- Slow-cooked cuts like short ribs or oxtail
- Grass-fed or pasture-raised if possible
Muscle meat alone isn’t enough—connective tissue adds collagen, minerals, and more amino acids for fertility. Want to learn more about why? Check out this podcast episode where I take a deep dive into it with my friend and nose-to-tail expert, Cara.
7. Root Vegetables
Sweet potatoes, carrots, parsnips, and beets are grounding and stabilizing. They:
- Provide slow carbs to regulate blood sugar
- Support thyroid health and egg development
- Certain root veggies (ex. carrots) bind to excess estrogen
Roast them in coconut oil or ghee for enhanced flavor and nutrient absorption.
8. Fermented Foods
Gut health is hormone health. Fermented foods like sauerkraut, kefir, and yogurt:
- Feed your microbiome
- Enhance nutrient absorption
- Support estrogen metabolism and immune function
Even a few tablespoons per day can make a big difference.
9. Butter, Ghee, & Coconut Oil
Healthy fats are non-negotiable.
- Butter and ghee provide vitamins A, D, and K2
- Ghee is easier to digest for many
- Coconut oil is rich in stearic acid, which supports mitochondrial health—the energy centers of your cells (and especially your eggs!)
These fats support hormone production, egg health, and metabolism.
10. Berries
Antioxidants protect your eggs from oxidative stress and aging. Berries are also:
- Blood sugar friendly
- High in fiber
- Rich in vitamin C and polyphenols
Focus on organic varieties when you can: blueberries, raspberries, blackberries, and strawberries.
Common Mistakes to Avoid
While adding fertility foods is important, watch out for these common mistakes:
- Low-fat diets – Your body needs fat to make hormones
- Skipping meals or undereating – Signals stress and scarcity to your body
- Relying too much on supplements – Real food should always come first
- Fearing carbs – Your hormones love whole-food carbs!
✅ Final Thoughts: Real Nourishment for Real Fertility
Let’s recap:
- Eggs
- Liver
- Bone Broth
- Full-Fat Dairy
- Oysters
- Red Meat
- Root Veggies
- Ferments
- Butter, Ghee, and Coconut Oil
- Berries
These fertility nutrition foods can nourish your body deeply, regulate your hormones naturally, and help you prepare for a healthy conception. You don’t need to overhaul your diet overnight—just start with one or two foods this week and build from there.
Looking for personalized support on your journey? I offer 1:1 coaching to walk alongside you—learn more here.
